Everything Overwhelms Me: Possible Causes And Ways To Manage Stress

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A demanding job, a major life transition, an unexpected illness, a relationship challenge: These are just a few life stressors that may lead a person to feel overwhelmed or have a sense of being out of control. Perhaps you currently feel overwhelmed, have felt that way in the past, or would simply like to better understand and manage overwhelming experiences. Understanding what it means when everything feels overwhelming, as well as what can cause a person to feel overwhelmed, may help you navigate those feelings. A licensed therapist, whether in-person or online, can also provide you with the support and guidance you deserve as you tackle overwhelm.

What does it mean to feel overwhelmed?

Being overwhelmed, in and of itself, is not typically considered a mental health condition. However, it can still be a very real—and at times distressing—emotional state. When you feel overwhelmed, it may seem as though you have too much on your plate, you’re stretched too thin, or you’re otherwise unable to manage the stressors or emotions you’re currently experiencing. This may contribute to feelings of stress and sadness. 

Signs and symptoms of feeling overwhelmed

Being overwhelmed may look different for different people, with a range of possible psychological and emotional symptoms. Such symptoms might include the following:

• Anxiety or irritability
• Sleeping challenges, such as insomnia or oversleeping
• Fatigue or exhaustion
• Sensing that you lack hope or are losing control
• Trouble focusing

Physical symptoms of feeling overwhelmed

Additionally, when you’re overwhelmed, you may experience physical symptoms like:

• Headaches
• Muscle pain or tension
• Nausea
• Digestive issues
• Dizziness
• Rapid heartbeat

Additional symptoms due to mental health conditions

Those living with certain mental health conditions may experience additional symptoms, which may be compounded by (or, at times, responsible for) feelings of being overwhelmed. 

Why do I feel like everything overwhelms me? The role of stress

Being overwhelmed by everything can often be linked to stress. While many people encounter stressful situations from time to time, managing multiple stressors at once can feel overwhelming–particularly when the stressors are long-term or ongoing. This form of stress, also known as chronic stress, has frequently been linked to other effects on the mind and body. 

The cycle of stress and overwhelm

According to the American Psychological Association, these symptoms may include migraine headaches, high blood pressure, depression, or anxiety. Feeling overwhelmed may, in turn, make additional stressors more challenging to manage, potentially leading to a vicious cycle in which minor sources of stress worsen feelings of overwhelm. 

Why is it that everything overwhelms me? Exploring possible reasons

What might be the root cause for feeling overwhelmed by everything? You might feel overwhelmed in response to a source of stress, demands on your time or energy, or certain intense emotions. Possible external causes of overwhelm include:

• Situations in your personal life, such as relationship challenges or an argument with a family member
• Career-related stressors, such as a job loss, a new job, or a career transition
• Health-related stressors, such as an unexpected illness or costly medical expenses
• The unexpected loss of a loved one

Connections between overwhelm and mental health conditions

In some cases, there may not be any obvious triggers for feelings of overwhelm. In others, feeling overwhelmed may be connected to certain mental health conditions, such as:

Anxiety disorders 

Anxiety disorders, which may lead to feelings of worry, fear, or panic, may contribute to feelings of overwhelm.

Post-traumatic stress disorder

Post-traumatic stress disorder (PTSD), which can create intense anxiety in response to reminders of the underlying trauma, which may create or exacerbate feelings of overwhelm for some people.

Depression

Depression, which often causes feelings of extreme sadness or apathy, may make it challenging to find motivation to complete daily tasks while also creating feelings of hopelessness that feel very difficult to manage. 

Attention-deficit/hyperactivity disorder

Attention-deficit/hyperactivity disorder (ADHD) may cause symptoms of overwhelm when an individual is exposed to too much sensory input at once.

Additionally, certain attachment styles, such as anxious attachment, may lead individuals to feel overwhelmed when separated from their partners, friends, or family members. 

How to cope when feeling overwhelmed

When you feel overwhelmed, it may be challenging to identify ways to manage your emotions. However, there are several strategies that may be helpful for managing overwhelming situations and taking care of your mental health. 

• Self-care, such as a healthy diet, enjoyable exercise, and good hygiene
• Getting adequate sleep, which may ease the effects of stress on your body
• Relaxation exercises, such as breathwork, meditation, and yoga
• Journaling, which may be helpful for processing emotions and sorting through your thoughts
• Prioritizing tasks, which may allow you to focus on only the most important things on your to-do list
• Seeking support, whether through friends, family, coworkers, or a support group

Therapy may also be a useful resource for those who feel overwhelmed. A licensed therapist may be able to identify the root cause of overwhelmed feelings, provide additional resources for managing stress, or offer advice on possible underlying or related mental health conditions.

How online therapy can help with stress

Attending in-person therapy may not always be easy when you’re feeling overwhelmed by everything, particularly if a long commute to a therapist’s office would potentially create additional stress. In these cases, online therapy may be beneficial. Virtual sessions can offer you the ability to attend therapy from wherever is most convenient through formats such as voice call, video call, or instant messaging. 

Effectiveness of online therapy for mental health concerns

Online therapy has been studied as an effective treatment for a variety of mental illnesses that have been linked to feeling overwhelmed. A 2017 study found that internet-based cognitive behavioral therapy (CBT) could be a useful treatment for depression, anxiety, post-traumatic stress disorder, and other conditions. 

Takeaway

Experiencing that everything overwhelms you may be a sign of chronic stress, which can occur when stressors pile up or continue for an extended period of time. Feeling overwhelmed, while not a mental health condition on its own, may also be connected to certain mental illnesses, such as anxiety disorders and depression. A variety of strategies may be useful for managing feelings of overwhelm, such as practicing self-care, prioritizing tasks, or seeking outside support, whether through friends, family, or a licensed therapist. Online therapy can be a particularly accessible and convenient way to seek professional help while experiencing overwhelm.